Name: Prawn and broccoli fried ‘rice’
Cook time: 30 min
Total time: 30 min
Yield: 4
Ingredients: 2 eggs; 2 medium heads broccoli (700g), broken into florets; 2 tablespoons reduced-salt soy sauce; 2 tablespoons sesame oil; 2 tablespoons olive oil; 1 medium onion (150g), sliced thinly; 3 cloves garlic, crushed; 4cm (1½in) piece fresh ginger, grated finely; 2 fresh long red chillies, 1 seeded and chopped finely, 1 sliced thinly; 400 grams (12½oz) uncooked prawns (shrimp), peeled, cleaned, halved lengthways; 2 tablespoons water; 3 green onions (scallions), 2 chopped finely, 1 sliced thinly lengthways; 1 cup (120g) frozen peas; 150 (4½oz) sugar snap peas, sliced thinly; 2 cups (160g) bean sprouts

Prawn and broccoli fried ‘rice’

Broccoli rice, like cauliflower rice, is an excellent low-carb substitute for white rice, and tastes delicious with stir-fried prawns

Serves 4

Cook

30M

This recipe is from Taking Charge of Diabetes.

Ingredients

2 eggs

2 medium heads broccoli (700g), broken into florets

2 tablespoons reduced-salt soy sauce

2 tablespoons sesame oil

2 tablespoons olive oil

1 medium onion (150g), sliced thinly

3 cloves garlic, crushed

4cm (1½in) piece fresh ginger, grated finely

2 fresh long red chillies, 1 seeded and chopped finely, 1 sliced thinly

400 grams (12½oz) uncooked prawns (shrimp), peeled, cleaned, halved lengthways

2 tablespoons water

3 green onions (scallions), 2 chopped finely, 1 sliced thinly lengthways

1 cup (120g) frozen peas

150 (4½oz) sugar snap peas, sliced thinly

2 cups (160g) bean sprouts

Method

1.Cook eggs in a saucepan of boiling water for 6 minutes. Run under cold water until cool; peel.

2.Meanwhile, process broccoli until chopped finely to form broccoli ‘rice’.

3.Combine soy sauce and sesame oil in a small bowl.

4.Heat olive oil in a large wok over high heat. Add onion; stir-fry for 2 minutes. Add garlic, ginger and chopped chilli; stir-fry for 30 seconds. Add prawns; stir-fry for 1 minute or until cooked through. Add the water; bring to the boil. Add chopped green onion and broccoli; stir-fry for 2 minutes. Add peas and sugar snap peas; stir-fry for 2 minutes. Add soy sauce mixture; stir-fry until well combined.

5.Remove from heat. Stir through bean sprouts.

6.Divide broccoli ‘rice’ and prawn mixture among four bowls or plates; top with sliced chilli, sliced green onion and half a boiled egg each.

You can make this the night before and divide broccoli ‘rice’ and prawn mixture among four take-away containers or airtight containers. Refrigerate to take to work and reheat for lunch the next day.
* If you don’t have a wok, use a large frying pan instead.

Note

Women's Weekly Food

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